Announcements
Virtual CrossFit Classes
9AM & 5:30PM
Warrior’s Path CrossFit – CrossFit
WU: Gymnastics Warm Up (eyes on the horizon) (No Measure)
1) Walk on toes – tight butt – straight legs – squeeze quads – belly in
2) Same as above + with arms in overhead press position
3) Walk on heels – tight butt – straight legs – squeeze quads – belly in
4) Same as above + with arms in overhead press position
5) Scraping heels – lift bucket with toes
OCV: Warm-up (No Measure)
3 Rounds (10 min)
1) Front rack pvc side stretch (elbow)
-> pause 3 sec in stretch reps 1 – 9
->-> on 10th rep hold 10 sec
2) Front rack pvc stretch (behind shoulder)
-> pause 3 sec in stretch reps 1 – 9
->-> on 10th rep hold 10 sec
3) Front rack pvc elbow touches
-> pause 3 sec in stretch reps 1 – 9
->-> on 10th rep hold 10 sec
WO: Metcon (Time)
Accumulate 100 thrusters
EMOM perform 5 burpees
This is a modified version of “Kalsu”
which is meant to take longer than 10 min but not longer than 20 min.